20-03-2010, 11:58 AM
Hi TheEd,
Thanks for your last post and support - got the message.
Fri@13:00
30 mins core, 15 mins upper body weights. Were feeling stretched & tired but forced myself to do the above as away from gym next week. Worked out OK. Had a few beers last night to help unwind. Did the trick, felt like I deserved them after a hard week training and work. Sleep by midnight, slept best all week.
Sat@09:00
Woke at 7:30 a little sore from y/day but up for the time trial. Upper body and core little stiff but felt that the run would be a good recovery trigger.
Weather rainy, 2.5km jog to start. Stretched and got off with wind behind, 10-12mph:
1st Km: Felt OK, stayed steady, gd technique
2nd: At the turn back to start, time: 9:15 or so
3rd: Head wind hard, Hrate stuck at 162, put head down and dug.
4th: Legs weighing up, kept technique gd, a little belly burn.
Time: 18:28
Avg Hrate approx 160bpm (Hard range)
Very please with this considering, didn't expect a time, just wanted to find the right effort - achieved! Success! Can feel there's a lot more to come with right recovery and conditions, even at mo. Rest up now for rest of today. 400+ miles driving tomorrow, might hit a very easy going surf tomorrow afternoon.
Might take Monday off and aim for 1st run of week on Tues early morn, a 4-5 miler easy. I have re-calc'd my easy zone and I have been putting the easy's in at too high Hrate, so going to concentrate on not breaking this upper limit. I know from before this will improve my stamina and speed as things progress.
If you have further guidance from here look forward to hearing from you soon,
Cheers,
D
Thanks for your last post and support - got the message.
Fri@13:00
30 mins core, 15 mins upper body weights. Were feeling stretched & tired but forced myself to do the above as away from gym next week. Worked out OK. Had a few beers last night to help unwind. Did the trick, felt like I deserved them after a hard week training and work. Sleep by midnight, slept best all week.
Sat@09:00
Woke at 7:30 a little sore from y/day but up for the time trial. Upper body and core little stiff but felt that the run would be a good recovery trigger.
Weather rainy, 2.5km jog to start. Stretched and got off with wind behind, 10-12mph:
1st Km: Felt OK, stayed steady, gd technique
2nd: At the turn back to start, time: 9:15 or so
3rd: Head wind hard, Hrate stuck at 162, put head down and dug.
4th: Legs weighing up, kept technique gd, a little belly burn.
Time: 18:28
Avg Hrate approx 160bpm (Hard range)
Very please with this considering, didn't expect a time, just wanted to find the right effort - achieved! Success! Can feel there's a lot more to come with right recovery and conditions, even at mo. Rest up now for rest of today. 400+ miles driving tomorrow, might hit a very easy going surf tomorrow afternoon.
Might take Monday off and aim for 1st run of week on Tues early morn, a 4-5 miler easy. I have re-calc'd my easy zone and I have been putting the easy's in at too high Hrate, so going to concentrate on not breaking this upper limit. I know from before this will improve my stamina and speed as things progress.
If you have further guidance from here look forward to hearing from you soon,
Cheers,
D